Oatmeal: ubwino ndi kuipa kwa thupi

Mbiri ya maonekedwe a oatmeal mu zakudya

Oats ndi mbewu yapachaka yomwe idachokera ku Mongolia komanso kumpoto chakum'mawa kwa China. Kumeneko kunali minda yonse yokonda kutentha, ndipo oats wamtchire anayamba kuwononga mbewu zake. Koma sanayese kulimbana naye, chifukwa nthawi yomweyo anazindikira kuti anali kudya bwino kwambiri. Pang'onopang'ono, oats anasamukira chakumpoto ndikulowa m'malo mwa mbewu zokonda kutentha. Iye ndi wodzichepetsa kwambiri, ndipo m’Dziko Lathu ananena za iye kuti: “Oats adzaphuka ngakhale ndi nsapato.”

Oatmeal anaphwanyidwa, kuphwanyidwa, pansi pa oatmeal, ndipo anthu ambiri anadya mu mawonekedwe awa. Oatmeal, kissels, soups wandiweyani ndi oat chofufumitsa makamaka ambiri Scotland, Scandinavia, Latvia, pakati s ndi Belarusians.

Kapangidwe ndi kalori okhutira

Ubwino wa oatmeal

Oatmeal ali ndi beta-glucans, fiber yosungunuka m'zakudya. Amakulolani kuti mukhale odzaza nthawi yayitali, pang'onopang'ono kusiya mphamvu panthawi ya chimbudzi. Beta-glucans amathandizira kuchepetsa cholesterol yoyipa. M'matumbo, akasungunuka, ulusi umapanga chisakanizo cha viscous, chomwe chimamangiriza cholesterol, kuti chisatengeke.

Malinga ndi kafukufuku, kumwa magalamu atatu a oat fiber osungunuka kumachepetsa cholesterol ndi 3%. Ndi momwe fiber imakhalira mu mbale ya oatmeal. Ulusi, womwe umakhala wochuluka m'chigoba cha njere, umathandizira kuchepetsa shuga m'magazi. Choncho, oatmeal kwambiri zothandiza okalamba, komanso anthu matenda a mtima ndi mitsempha.

Oatmeal ndi abwino kwa m'mimba thirakiti. Iwo ali ndi mphamvu yoteteza mucosa, kuphimba izo. Komanso, oatmeal, chifukwa cha ulusi wosasunthika, imayambitsa matumbo motility, imachotsa poizoni.

Pali mavitamini ambiri mu oatmeal: tocopherol, niacin, mavitamini a B; komanso kufufuza zinthu zosiyanasiyana: silicon, ayodini, potaziyamu, cobalt, phosphorous ndi ena.

- Lili ndi mapuloteni ambiri, omwe amapangitsa kuti minofu ikhale yabwino. Choline ali ndi zotsatira zabwino pa ntchito ya chiwindi. Oatmeal ndiyofunikira pa matenda am'mimba, kapamba, ndulu, chiwindi. Gastroenterologist Liliya Uzilevskaya.

Zonsezi zimapangitsa oatmeal kukhala chakudya cham'mawa choyenera, chokhutiritsa komanso chopatsa mphamvu kwa maola ambiri. Panthawi imodzimodziyo, m'mimba sichimadzaza mopanda chifukwa, chifukwa oatmeal imasungunuka mosavuta.

Kuopsa kwa oatmeal

- Anthu omwe tsiku lililonse amadya mbewu zambiri, nyemba, mtedza ayenera kukumbukira kuti thupi likhoza kukhala ndi vuto la kuchepa kwa zinthu zina. Izi ndichifukwa cha kuthekera kwa phytates kumanga ma cations a chitsulo, nthaka, magnesium, calcium, ndipo amatengeka bwino. Phytic acid imapezekanso mu oatmeal. Ngakhale kuti zabwino zake zimakambidwanso, sikoyenera kudya oatmeal kwa nthawi yayitali, ndipo makamaka tsiku lililonse kwa iwo omwe akuvutika ndi kuphwanya kwa mineral metabolism (mwachitsanzo, osteoporosis). Zimawononganso kuchepa kwa magazi m'thupi komanso ubwana.

Mutha kuchepetsa zomwe zili mu phytic acid ndikuviika phala kwa maola osachepera 7 kapena usiku wonse ndikuwonjezera malo okhala acidic, mwachitsanzo, yoghurt, madzi a mandimu kuchuluka kwa supuni zingapo, - akuti katswiri wazakudya Inna Zaikina.

Kudya oatmeal 2-3 pa sabata kudzakhala kokwanira. Koma m'pofunika kuchotsa izo mu zakudya zanu anthu ndi gilateni tsankho.

Kugwiritsa ntchito oatmeal mu mankhwala

Pazakudya zamatenda ambiri, ndimbewu za oats zomwe zimagwiritsidwa ntchito: zophwanyidwa kapena zophwanyidwa. Amasunga zakudya zonse, fiber, komanso index yawo ya glycemic ndiyotsika. Chifukwa chake, mbewu zonse za oats zitha kudyedwa ndi matenda ashuga. Oatmeal yophikidwa mwamsanga sichidzabweretsa phindu - ali ndi shuga wambiri, index ya glycemic ndi yochuluka kwambiri, ndipo zothandiza sizimasungidwa.

Pamaziko a oats, kissels medicated, madzi porridges pa madzi kuphika. Iwo kuphimba mucous nembanemba m`mimba ndi matumbo, yotithandiza chimbudzi. Imathandiza zilonda, gastritis, kudzimbidwa. Oatmeal amalepheretsa matendawa, salola kuti awonongeke. Zakhala zikugwiritsidwa ntchito kudyetsa odwala kwa zaka zambiri.

Zimachepetsanso chiopsezo cha khansa ya m'mimba, yomwe imakhala yochuluka kwambiri ndi kusayenda kwa ndowe, ndiko kuti, kudzimbidwa. Kuthira nthawi zonse, komwe kumalimbikitsidwa ndi oatmeal, kumachepetsa chiopsezo cha oncology.

Kugwiritsa ntchito oatmeal mu kuphika

Oatmeal amakondedwa ndi ambiri, ngakhale nthawi zambiri amakonzedwa mophweka: yophika ndi mkaka. Koma pali maphikidwe ambiri osangalatsa a oatmeal, ena mwa iwo osavuta komanso athanzi kuposa kuphika mwachizolowezi.

Oatmeal ndi kefir ndi uchi

Chakudya cham'mawa chopatsa thanzi chomwe chimakulolani kuti musavutike ndi kuphika phala, koma ingosakanizani zosakaniza. Njirayi imakulolani kuti mupulumutse zinthu zambiri zothandiza, komanso kuchepetsa kuchuluka kwa phytic acid, zomwe zimatsutsana ndi momwe zimakhudzira thupi. M'malo mwa kefir, mungagwiritse ntchito mkaka wophikidwa wofufumitsa, yogurt, yoghurt. Onjezani mtedza kapena mbewu zomwe mumakonda

Thirani oatmeal wophika nthawi yayitali ndi kefir - mungafunike pang'ono kapena pang'ono. Onjezani uchi wamadzimadzi, sakanizani.

Peel lalanje, kudula mu cubes ndi kuwonjezera kwa oats. Konzani phala muzotengera zogawanika, mutha kuyika lalanje pamwamba kapena kusakaniza chilichonse. Mukhoza kugwiritsa ntchito mitsuko, nkhungu, mbale.

Ikani mu furiji usiku wonse ndipo m'mawa mukhoza kusangalala ndi chakudya cham'mawa chokonzekera.

Caramel oatmeal

Phala losavuta lokhala ndi kukoma kokoma kwa caramel. Kutumikira bwino ndi sliced ​​​​nthochi ndi amondi

Tengani saucepan ndi pansi wandiweyani, sakanizani phala ndi ufa shuga mmenemo. Ikani pa sing'anga kutentha ndi kusonkhezera mpaka shuga caramelizes. Fungo lodziwika la shuga woyaka lidzawoneka, ma flakes adzakhala akuda.

Ndiye kutsanulira oats ndi analimbikitsa mkaka, kusakaniza, uzipereka mchere ndi kubweretsa kwa chithupsa. Kuphika pa moto wochepa kwa mphindi 10-15. Onjezani batala musanayambe kutumikira.

Momwe mungasankhire ndi kusunga oatmeal

Oats amagulitsidwa m'mitundu yosiyanasiyana. Zothandiza kwambiri ngati mbewu zonse. Phale ili ndi lokoma kwambiri, koma ndizovuta kuphika - muyenera kuziyika m'madzi ndikuphika kwa ola limodzi.

Choncho, pali njira yabwino kwambiri - oatmeal wosweka, wophikidwa kwa mphindi 30-40 zokha. Zosavuta kuphika "hercules" - mbewu za oats, pafupifupi mphindi 20. Amatha kunyowa ndikudyedwa popanda kutentha, komanso kuwonjezeredwa ku makeke.

Phindu lalikulu la oatmeal lili mu chipolopolo cha mbewu. Mbewu zophika mwachangu, zomwe zakonzeka mphindi 3 mutathira madzi otentha, zimachotsedwa pafupifupi mapindu onse. M'menemo, njerezo zimakonzedwa ndikupukuta kuti ziphike mofulumira. Zotsekemera, zokometsera zimawonjezeredwa kumbewu izi, oatmeal imakhala yotsika kwambiri komanso "yopanda kanthu". Mwamsanga kwambiri mudzamvanso njala. Choncho, ndi bwino kusankha oats kuti kuphika kwa nthawi yaitali.

Samalani ndikuyika - muzolemba, kupatula oats, sikuyenera kukhala kalikonse. Ngati phukusilo ndi loonekera, yang'anani tizirombo pakati pa mbewu.

Owuma oats amasungidwa mu galasi lopanda mpweya ndi zotengera za ceramic, pamalo owuma. Akaphika, oatmeal amasungidwa mufiriji kwa masiku angapo.